By Dr. Joey Shulman

When it comes to forming a habit or making a change, there are two types of personalities. There are those that enjoy making dramatic shifts in behavior changing everything all at once. I call these people the “jump into the deep end” personality types. These are the individuals that can start a drastic weight loss program, quit smoking and begin an exercise regime all at once with great success.

The second and more common approach to change and implementing new behaviors are the “dip your toe in the water” type of people. In other words, gradual, baby steps towards change are made with long lasting results. Whether it’s health, financial, personal or professional goals, “dip your toe in the water” people will achieve much greater long term success in their endeavors by sticking to a slow and steady path.

Taking baby steps
It is not uncommon for individuals to shy away from beginning a weight loss program due to feelings of nervousness or helplessness before they even begin. Many believe that the changes they will have to make are far too drastic and could never fit into their lifestyle. In truth, significant weight loss results can be achieved by taking the first few initial baby steps. Try following the steps outlined below on a one-by-one basis and you will begin noticing the pounds melt away with ease!

1. Eliminate all pop and juice. Stick to 6- 8 glasses of fresh water with lemon daily.

2. Instead of coffee, switch to green tea. Research has demonstrated green tea enhances the process of thermogenesis in the body—a process that promotes fat loss.

3. Stop eating by 7pm. Eating late at night tends to pack on extra calories without people even realizing it. In addition, as we sleep, our metabolism slows down making digestion of food much more sluggish.

4. Engage in cardiovascular exercise for a minimum of 30 minutes three times per week. Whether it is walking, running, jogging or skipping—you need to get your body moving!

5. Either purchase home weights or visit a gym to engage in weight training to tone and strengthen. Visit the Truestar exercise section to design a perfect program just for you.

6. Fight off your sugar cravings by having chewable vitamin C, watered down natural juice (3/4 water, ¼ natural juice), drinking berry herbal teas or having fruit-filled lowfat yogurt.

7. Start to eat more of your meals at home or pack lunches to bring to work. Research shows that individuals who dine out more frequently tend to consume excess calories.

8. Watch your alcohol intake. Beer and wine are very quick ways to pack on the extra pounds without even realizing it.

9. Do not skip meals—ever!

10. Cut out the white. Eliminate all white bread, pasta, rice and other white flour products such as cookies and cakes. Stick to whole wheat, brown rice or other whole grain flour products such as kamut or spelt.

Our programs are designed to match you!
Truestar has developed two types of weight loss programs to match your personality type. There is our Metabolic Booster Program that we recommend for a 4-6 week period to jumpstart the metabolism. Although this program is not drastic and members will have plenty of food to eat, it is higher in protein content thereby promoting quicker and safe weight loss (2-6 pounds per week). Alternatively, we have also developed a more gradual weight loss program called the Continuum Weight Loss Program that promotes a 1-2 pound weight loss per week based on the 40:30:30 method of eating. As mentioned, both programs are loaded with delicious meal plans to tempt any and all palates.

In addition to our delicious meal plans, Truestar also follows the 80-20 rule of eating. In other words, if you eat balanced meals 80% of the time, but fall off the health wagon and indulge 20% of the time, that is expected and is okay! Food and drink were meant to be enjoyed and everyone needs a little “cheat” from time to time. The key to success is getting back to eating right, exercising and supplementing to keep you looking and feeling your physical and mental best.